Strength/Skill
Strict Gymnastics
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit
5:00- 10:00
3 Deadstop Handstand Push-ups (1 Second Pause on Floor)
6 Strict Toes to Bar
10:00- 15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice
WOD
AMRAP 4:
27/21 Calorie Row or Bike
27 Burpees
27 Chest to Bar Pull-ups
-Rest 4 Minutes-
AMRAP 4:
21/15 Calorie Row or Bike
21 Burpees
21 Toes to Bar
-Rest 4 Minutes -
AMRAP 4:
15/9 Calorie Row or Bike
15 Burpees
15 Pull-ups
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